Workout of the day

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

1:30 - 2:00 Cardio Choice (Bike Ideally)

:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)

5/5 World’s Greatest Stretch

10 Alternating 90-90 Hip Switch

5 Inchworm Push-Up

10 Down Dog Toe Touches

2 Sets (Priming Target Movement Patterns)

3 x Down Dog to Feet on Wall and Hold (:10)

10 Cossack Squats (Bodyweight / Slow and Controlled)

8 Barbell Back Squats (Empty)

Back Squat Ramp

4 Reps @ 40-50%

3 Reps @ 50-60%

2 Reps @ 60-70%

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes: % of 1RM Back Squat

The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.

"Time Loop" (5 Rounds for time ↓ shorter is better)

Each Set for Time

Every 2:30 x 5 Sets

3 Wall Walks

8/6 Cal Bike or 12/9 Cal Row or Ski

12 Wall Balls

Wall Walk: 10-in Standard

Score = Average Time Per Set

Wall Ball: (Rx 20/14, S 16/12) 10/9ft Target
Goal: 1:25-1:50 per set / 2:10 Cap per set

Stimulus: Mixed Modal Intervals / Muscular Stamina / Transitions

RPE: 8.5/10

Primary Objective: Finish every set inside 2:10 with at least :20 of rest before the next interval.

Secondary Objective: Keep set times within :10 of each other across all five sets.

[Time Loop: Levels] (5 Rounds for time ↓ shorter is better)

Masters 55+

Every 2:30 x 5 Sets

2 Wall Walks

8/6 Calorie Bike

12 Wall Balls

Wall Walk: 20-in Standard

Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Accessories (Checkmark)

For Quality:

3 Sets:

10 Reverse Nordic Curls

50/50ft Single Arm Overhead Carry

12 GHD Hip Extensions w/ Rotation

:30 Hollow Hold

Hug a light plate to your chest for the hip extensions.

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

1:30 - 2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

10 Back Slaps

20 Alternating Arm Swings

8 Behind the Neck Elbow Punch Throughs

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

:20 Down Dog Toe Touches

2 Sets (Priming the Pull and the Midline):

5 Barbell Good Mornings

5 Tall Muscle Cleans

3 Barbell Squat Jumps

10 Banded Pull-Aparts

:20 Hollow Hold

Barbell Prep @ Light Loads (Off the Floor)

3 Clean Lift Offs

2 Slow Pull Power Cleans

1 Power Clean

Then build to 70% to start the EMOM.

Power Clean (Weightlifting Variable Reps & Sets)

Loading Notes: % 1RM Power Clean

The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.

"Déjà Vu" (Time)

For Time

30 Clean and Jerks

Starting at 0:00 and every minute thereafter:

8 Toes-to-Bar

Time Cap: 12:00

Score = Time

Barbell: (Rx155/105, S 125/85)
Goal: 7:00-10:00

Stimulus: Barbell Cycling / Midline / Grip

RPE: 7-8/10

Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.

Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.

[Déjà Vu: Levels] (Time)

Masters 55+

For Time

30 Clean and Jerks

Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows

Barbell: 95/65lb

Accessories (Checkmark)

For Quality:

4 Sets:

7/7 Single Arm Kettlebell Z-Press

8/8 Side Plank Banded Row

10 Glute Bridge Dumbbell Pull-Overs

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

1:30 Cardio Choice

10 Down Dog Toe Touches

10 Bootstrap Squats

5/5 World’s Greatest Stretch

10/10 Alternating Cossack Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

:20/:20 Standing PVC Pipe Prayer Stretch

2 Sets: (Priming the Legs and Overhead Position)

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)

10 Alternating Box Step-Overs

2 Sets: Building to Working Load

4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)

6-8 Single Dumbbell Box Step-Overs

200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)

200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)

"The Other Side" (AMRAP - Rounds & Reps)

30:00 AMRAP

500/450m Row or Ski or Bike 30/24 cals

20 Single Dumbbell Step-Overs

400m Run

15 Overhead Squats

Score = Rounds + Reps

Dumbbell: (Rx50/35, S 40/25)

Box: (Rx24/20, S 20/16″)

Barbell: (Rx 95/65, S 75/55)

Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability

RPE: 7/10

Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.

Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.

[The Other Side: Levels] (AMRAP - Rounds & Reps)

Masters 55+

30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats

Dumbbell: 35/25lb (15/12kg)

Box: 20in

Barbell: 75/55lb (34/25kg)

Accessories (Checkmark)

For Quality

3 Sets:

:15/:15 Single Arm Ring Plank

12/12 Side Lying Dumbbell External Rotations

10/10 Single Leg Glute Bridge + Medball Squeeze, Elevated

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

2:00 Cardio Choice (Row or ~400m Run)

2 Sets:

10 Glute Bridges (:02 hold at the top)

8/8 Single Arm Dumbbell Strict Press @ Light Load

16 Bear Plank Shoulder Taps

10 Alternating Arm Swings

5 Romanian Deadlifts (Slow Lower, Lats On)

Bench Press Ramp

4 @ 40-50%

3 @ 50-60%

2 @ 60-70%

Deadlift Ramp

4 @ 40-50%

3 @ 50-60%

2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)

Deadlift + Bench Press (Weight)

12:00 EMOM

Minute 1: 3 Bench Press

Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.

*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.

"The Rift" (AMRAP - Reps)

8:00 AMRAP

2-4-6-8-10… ascending by 2 each round

Russian Kettlebell Swing

Box Jump

Ring Dip

Score = Total Reps

Kettlebell: (Rx70/53, S 53/44)

Box Height: (Rx24/20, S 20/16″)
Goal: 140-170 Reps (Into the Round of 14)

Stimulus: Posterior Chain / Jumping / Upper Body Pressing

RPE: 7/10

Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.

Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.

[The Rift: Levels] (AMRAP - Reps)

Masters 55+

8:00 AMRAP

2-4-6-8-10… ascending by 2 each round

Russian Kettlebell Swing

Box Jump

Ring Dip or Banded Ring Dip

Kettlebell: 53/35lb

Box Height: 20in

Accessories (Checkmark)

For Quality:

3 Sets:

:40 Weighted Sorenson Hold

100/100ft Suitcase Carry

:20/:20 Star Plank

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

2:00 Cardio Choice

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 PVC Pass-Throughs

10 PVC Around the Worlds (5 Each Direction)

:20 PVC Prayer Stretch

:30 Jump Rope (Singles, Doubles, Practice)

12 Banded Pull-Aparts

:20 Extended Plank Reverse Bridge

Specific Prep

2 Sets:

8 Scapular Pull-Ups

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)

5/5 Alternating Iron Cross Stretch

6 Glute Bridges (:02 Hold at the Top)

-

2 Sets: Empty Barbell

5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)

5 Hang Muscle Snatch

5 Overhead Squats (:02 Pause in the Bottom)

5 High Hang Power Snatch (Full Hip Extension, Bar Close)

-

Then Build to the Working Load on the Power Snatch

Then Transition to the Bar Muscle-Up Progression

"The Upside Down" (AMRAP - Reps)

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups (S: 8-10 Chest to Bar Pull-Ups)

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 GHD Sit-Ups or V-Ups

Minute 4: 45-60 Double Unders (S: or :30sec Practice)

Score = Total Reps
Barbell: (Rx135/95, S 115/75)

Goal: Consistent, technical reps inside the prescribed ranges

Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM

RPE: 6-7/10

Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.

Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.

[The Upside Down: Level] (AMRAP - Reps)

Masters 55+

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 V-Ups or GHD Sit-Ups

Minute 4: 40-50 Double Unders or :30 Practice

Barbell: 95/65lb

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Leg Barbell Hip Thrust , moderate

:15/:15 Copenhagen Plank

12-15 Standing Dumbbell Calf Raises

:45 Chinese Plank (Back)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Run Ideally)

-

10 Alternating Arm Swings

10 Back Slaps

8 Inchworm Push-Ups

10/10 World's Greatest Stretch

:30 Glute Bridge Hold

-

2 Sets:

:15 Passive Hang + :15 Active Hang

8/8 Single Leg CrossBody RDLs

10-15 Banded Pull-Aparts

:15/:15 Single Arm Plank

Specific Prep

8 Dual Dumbbell Bench Press @ Warm-Up Load (Controlled to the chest, feet planted, full lockout)

10 Synchro AbMat Sit-Ups

:20 Hollow Hold

-

100m Single Kettlebell Run @ Light Bell (Switch hands halfway, bell tight to the body and held on the shoulder, this is a practice run to get accustomed to it)

100m Dual Kettlebell Farmers Carry @ Light Loads (Tall chest, quiet shoulders, brisk steps or a trot)

"Intertwined" (Time)

For Time, Teams of 2

4 Rounds for Time

Partner 1:

200m KB/DB Run

Partner 2:

20 Dumbbell Bench Press

Switch roles once both assignments are complete.

Then, together:

30 Synchro AbMat Sit-Ups

200m Dual KB/DB Farmers Carry

Time Cap: 30:00

Score = Time

Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)

KB/DB (Run): 1 x (Rx53/35, S 44/26) ,(Rx50/35, S 40/25)

Kettlebells (Farmers Carry): 2 x (Rx53/35, S 44/26)

Flow: Both athletes must complete the run and the bench press before moving to the sit-ups. On the farmers carry, one athlete carries both bells while both partners travel together; switch as often as needed.

Goals: 22:00-30:00

Stimulus: Mixed Modal Partner Conditioning, Full Body Strength Endurance

RPE: 8/10

Primary Objective: Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.

Secondary Objective: Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.

[Intertwined:Levels] (Time)

Masters 55+:

4 Rounds: 150m Kettlebell Run / 15 Dumbbell Bench Press, then 25 Synchro AbMat Sit-Ups, 150m Dual Kettlebell Farmers Carry

Dumbbells: 2 x 35/25lb

Kettlebell (Run): 1 x 44/26lb

Kettlebells (Carry): 2 x 44/26lb

PRVN Reset (No Measure)

For Quality

1-2 Sets

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch